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	<h1>Nutrition</h1>
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	<h2>Encouraged Foods</h2>

	<h3>Lean Meats</h3>
	Lean beef (trimmed of visible fat) Flank steak Top sirloin steak
	Extra-lean hamburger (no more than 7% fat, extra fat drained off)
	London broil Chuck steak Lean veal Any other lean cut Lean pork
	(trimmed of visible fat) Pork loin Pork chops Any other lean cut

	<h3>Lean poultry (white meat, skin removed)</h3>
	Chicken breast Turkey breast Game hen breasts

	<h3>Eggs (limit to six a week)</h3>
	Chicken (go for the enriched omega 3 variety) Duck Goose

	<h3>Other meats</h3>
	Rabbit meat (any cut) Goat meat (any cut)

	<h3>Organ meats</h3>
	Beef, lamb, pork, and chicken livers Beef, pork, and lamb tongues Beef,
	lamb, and pork marrow Beef, lamb, and pork sweetbreads

	<h3>Game meat</h3>
	Alligator Bear Bison (buffalo) Caribou Elk Emu Goose Kangaroo Muscovy
	duck New Zealand cervena deer Ostrich Pheasant Quail Rattlesnake
	Reindeer Squab Turtle Venison Wild boar Wild turkey

	<h3>Fish</h3>
	Bass Bluefish Cod Drum Eel Flatfish Grouper Haddock Halibut Herring
	Mackerel Monkfish Mullet Northern pike Orange roughy Perch Red snapper
	Rockfish Salmon Scrod Shark Striped bass Sunfish Tilapia Trout Tuna
	Turbot Walleye Any other commercially available fish

	<h3>Shellfish</h3>
	Abalone Clams Crab Crayfish Lobster Mussels Oysters Scallops Shrimp

	<h3>Fruit</h3>
	Apple Apricot Avocado Banana Blackberries Blueberries Boysenberries
	Cantaloupe Carambola Cassava melon Cherimoya Cherries Cranberries Figs
	Gooseberries Grapefruit Grapes Guava Honeydew melon Kiwi Lemon Lime
	Lychee Mango Nectarine Orange Papaya Passion fruit Peaches Pears
	Persimmon Pineapple Plums Pomegranate Raspberries Rhubarb Star fruit
	Strawberries Tangerine Watermelon All other fruits

	<h3>Vegetables</h3>
	Artichoke Asparagus Beet greens Beets Bell peppers Broccoli Brussels
	sprouts Cabbage Carrots Cauliflower Celery Collards Cucumber Dandelion
	Eggplant Endive Green onions Kale Kohlrabi Lettuce Mushrooms Mustard
	greens Onions Parsley Parsnip Peppers (all kinds) Pumpkin Purslane
	Radish Rutabaga Seaweed Spinach Squash (all kinds) Swiss chard
	Tomatillos Tomato (actually a fruit, but most people think of it as a
	vegetable) Turnip greens Turnips Watercress

	<h3>Nuts and Seeds</h3>
	Almonds Brazil nuts Cashews Chestnuts Hazelnuts (filberts) Macadamia
	nuts Pecans Pine nuts Pistachios (unsalted) Pumpkin seeds Sesame seeds
	Sunflower seeds Walnuts


	<h2>Foods To Be Eaten In Moderation</h2>
	<h3>Oils</h3>
	Olive, avocado, walnut, flaxseed, and canola oils (use in moderation4
	tablespoons or less a day when weight loss is of primary importance)

	<h3>Beverages</h3>
	Diet sodas (These often contain artificial sweeteners such as aspartame
	and saccharine, which may be harmful; you're better off drinking
	bottled and mineral waters.) Coffee Tea Wine (two 4-ounce glasses;
	Note: Don't buy cooking wine, which is loaded with salt.) Beer (one
	12-ounce serving) Spirits (4 ounces)

	<h3>Paleo Sweets</h3>
	Dried fruits (no more than 2 ounces a day, particularly if you are
	trying to lose weight) Nuts mixed with dried and fresh fruits (no more
	than 4 ounces of nuts and 2 ounces of dried fruit a day, particularly
	if you are trying to lose weight)


	<h2>Foods You Should Avoid</h2>

	<h3>Dairy Foods</h3>
	All processed foods made with any dairy products Butter Cheese Cream
	Dairy spreads Frozen yogurt Ice cream Ice milk Low-fat milk Nonfat
	dairy creamer Powdered milk Skim milk Whole milk Yogurt

	<h3>Cereal Grains</h3>
	Barley (barley soup, barley bread, and all processed foods made with
	barley) Corn (corn on the cob, corn tortillas, corn chips, corn starch,
	corn syrup) Millet Oats (steel-cut oats, rolled oats, and all processed
	foods made with oats) Rice (brown rice, white rice, top ramen, rice
	noodles, bas mati rice, rice cakes, Rice flour (all processed foods
	made with rice) Rye (rye bread, rye crackers, and all processed foods
	made with rye) Sorghum Wheat (bread, rolls, muffins, noodles, crackers,
	cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti, lasagna,
	wheat tortillas, pizza, pita bread, flat bread, and all processed foods
	made with wheat or wheat flour) Wild rice

	<h3>Cereal Grainlike Seeds</h3>
	Amaranth Buckwheat Quinoa

	<h3>Legumes</h3>
	All beans (adzuki beans, black beans, broad beans, fava beans, field
	beans, garbanzo beans, horse beans, kidney beans, lima beans, mung
	beans, navy beans, pinto beans, red beans, string beans, white beans)
	Black-eyed peas Chickpeas Lentils Peas Miso Peanut butter Peanuts
	Snowpeas Sugar snap peas Soybeans and all soybean products, including
	tofu

	<h3>Starchy Vegetables</h3>
	Starchy tubers Cassava root Manioc Potatoes and all potato products
	(French fries, potato chips, etc.) Sweet potatoes Tapioca pudding Yams

	<h3>Salt-Containing Foods</h3>
	Almost all commercial salad dressings and condiments Bacon Cheese Deli
	meats Frankfurters Ham Hot dogs Ketchup Olives Pickled foods Pork rinds
	Processed meats Salami Salted nuts Salted spices Sausages Smoked,
	dried, and salted fish and meat Virtually all canned meats and fish
	(unless they are unsalted or unless you soak and drain them)

	<h3>Fatty Meats</h3>
	Bacon Beef ribs Chicken and turkey legs Chicken and turkey skin Chicken
	and turkey thighs and wings Fatty beef roasts Fatty cuts of beef Fatty
	ground beef Fatty pork chops Fatty pork roasts Lamb chops Lamb roasts
	Leg of lamb Pork ribs Pork sausage Tbone steaks

	<h3>Soft Drinks and Fruit Juices</h3>
	All sugary soft drinks Canned, bottled, and freshly squeezed fruit
	drinks (which lack the fiber of fresh fruit and have a much higher
	glvcemic index) Sweets Candy Honey Sugars

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